By Elise
Teeth grinding, also known as bruxism, is more common than many people realize. Often occurring during sleep or times of stress, this habit can lead to jaw pain, headaches, worn enamel, and disrupted rest. For those dealing with chronic teeth grinding, the impact on quality of life can be significant.
While stress reduction and good sleep hygiene are essential, natural supplements can also provide gentle, effective support by targeting some of the underlying causes—such as tension, anxiety, and neurotransmitter imbalances.
Here are two evidence-backed supplements that may help reduce the frequency and intensity of teeth grinding.
Magnesium (Glycinate or Citrate)
Magnesium is a vital mineral involved in muscle relaxation, nerve function, and stress regulation. Many people with bruxism have mild magnesium deficiencies, which can contribute to nighttime jaw clenching or muscle tension.
- Mechanism of action: Promotes muscle relaxation and calms the nervous system
- Dosage or usage tip: Start with 200–400 mg of magnesium glycinate or citrate before bed
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L-Theanine
L-Theanine is a calming amino acid found in green tea, known for reducing mental stress and promoting relaxation without drowsiness. By encouraging alpha brainwave activity and reducing cortisol levels, L-theanine can help ease the psychological triggers that often lead to teeth grinding.
- Mechanism of action: Enhances alpha brain waves and lowers stress-related cortisol
- Dosage or usage tip: Take 100–200 mg in the evening or during stressful periods
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In Summary
Teeth grinding can be painful and disruptive, but natural support is available. Magnesium helps calm muscle tension and supports restful sleep, while L-Theanine eases mental stress that may be contributing to bruxism. Together, these supplements may help address both the physical and emotional roots of grinding habits.
Always consult your healthcare provider before beginning any new supplement, especially if you are currently on medication or managing a health condition.
This article is for informational purposes only and does not constitute medical advice.